Memorial Day Heros

Hero WOD Choices to honor the heros who have fallen for this country and our freedoms...

IMG_5754"Memorial Day Murph" Fundraiser

For time:

1 mile Run
   100 Pullups
   200 Pushups
   300 Squats
1 mile Run

Partition the pullups, pushups, and squats as needed. Start and finish with a mile run. If you've got a 20 lb. weight vest, wear it.                                               Compare to Jan 2012


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. Lt. Michael Murphy Awarded Medal of Honor

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.



For time:
1 rep Squat Clean -185# M/130# W
   10 Parallette Handstand Pushups
2 reps Squat Clean
   9 Parallette Handstand Pushups
3 reps Squat Clean
   8 Parallette Handstand Pushups
4 reps Squat Clean
   7 Parallette Handstand Pushups
5 reps Squat Clean
   6 Parallette Handstand PushupsHero_LCplJustinJWilson_th
 6 reps Squat Clean
   5 Parallette Handstand Pushups
 7 reps Squat Clean
   4 Parallette Handstand Pushups
8 reps Squat Clean
   3 Parallette Handstand Pushups
9 reps Squat Clean
   2 Parallette Handstand Pushups
10 reps Squat Clean
   1 Parallette Handstand Pushups

U.S. Marine Lance Corporal Justin James "JJ" Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.

WOD Demo with Trident CrossFit - video [wmv] [mov]

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WHAAAT?? Is that squat below parallel??  Sshhh!

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Boogie Squattin' Jane!

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Question: For those who have done "Murph" before, has anyone ever done it straight through the reps, all 100 Pullups, then all 200 Pushups, then all 300 Squats, or do you always break them up? If so, how has it compared and what is your favorite combination of reps?